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post #1 of 31 (permalink) Old 01-04-2007, 11:26 AM Thread Starter
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Muscle soreness...

so i work tuesday, ran for 20 mins, hit up about 10 machines 3 sets of 15 each, felt fine leaving the place... next morning im sore, which i expected cause i havent worked out in years, but this morning i wake up and i am more sore than i was yesterday...is there anything to eat or do to help with the soreness, it doesnt hurt but today is another arm day and i dont think its a good idea to go work them out again if they are still this sore...




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post #2 of 31 (permalink) Old 01-04-2007, 11:29 AM
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Get a protein powder Fred, if you aren't already drinking one, and add in some glutamine. It won't alleviate the soreness (lactic acid buildup) altogether, but it will definitely help.

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post #3 of 31 (permalink) Old 01-04-2007, 11:33 AM
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Hot tubs, saunas or a good massage tend to help.
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post #4 of 31 (permalink) Old 01-04-2007, 11:34 AM
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Fred, the second day after is always the worst. You'll start feeling better towards the end of the day and into tomorrow. The "second day" is why I tell people I train for marathons they have to get out and run a few miles the day after the marathon. Helps move some of the lactic acid through their system.

Take some ibuprofen or another NSAID (Advil, Aleve, Motrin) for the soreness.

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post #5 of 31 (permalink) Old 01-04-2007, 11:35 AM
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Plain old aspirin always helps me. It gets the blood flowing a little better to them too. Being sore on the second day is when you know you really were out of shape on that muscle.
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post #6 of 31 (permalink) Old 01-04-2007, 11:37 AM Thread Starter
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thanks guys...

my biceps feel ok, my chest and back are fine, its my dam triceps that hurt like a mofo...




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post #7 of 31 (permalink) Old 01-04-2007, 12:15 PM
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I do what Aaron said. Protein and glutamine help out quite a bit.

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post #8 of 31 (permalink) Old 01-04-2007, 12:35 PM
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I take about 8g of glutamine a day right after an intense/long workout (which for me would be cycling 4-5 hours or running 2-3 hours). I'll take 5g if I don't workout on any given day.

Fred, if you start taking glutamine, start at the low-end of about 2g a day and work your way up to 4g a day (2g taken whenever and 2g taken right after a workout).

Supposedly it does buffer the lactic acid build up during exercise but I can't find too many studies supporting it. While your body produces glutamine on its own there is evidence that after intense workouts the body cannot produce enough on its own.

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post #9 of 31 (permalink) Old 01-04-2007, 12:42 PM Thread Starter
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i will look into that, where can i buy this glutamine at?

is it harmful for the muscle to work them out if they are sore?




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post #10 of 31 (permalink) Old 01-04-2007, 01:06 PM
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Originally Posted by Da Prez
i will look into that, where can i buy this glutamine at?

is it harmful for the muscle to work them out if they are sore?

You can get it and the protein anywhere they sell supplements, but I really enjoy using www.bodybuilding.com. It's a pretty informative site and they've got some really good deals on everything they sell, not just limited to supplements.

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post #11 of 31 (permalink) Old 01-04-2007, 01:21 PM
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2nd day is always the worst. I personally love the sore feeling lets me know i did something.

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post #12 of 31 (permalink) Old 01-04-2007, 02:38 PM
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Quote:
Originally Posted by Da Prez
i will look into that, where can i buy this glutamine at?

is it harmful for the muscle to work them out if they are sore?

Any health food store will have it (GNC, Vitamin Shoppe, etc.)

I get mine at Vitamin Shoppe, I get 12oz. for about $17-18 which lasts me around a month to month and a half. Tablets cost a little more which is why I go with powder. Tastes a little nasty straight up but mix it with some juice and its not noticeable.

As far as soreness, as long as the soreness is related to lactic acid build up, no problem. Anytime I start back lifting after a time off, I go easy, hit all the major stuff and do it three days in a row with lighter than normal weights. Just to get the lactic acid in and worked out.

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post #13 of 31 (permalink) Old 01-04-2007, 02:50 PM
 
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No pain no gain bro... I read in a Mens Health magazine that you would have to do a few pushups or jumpin jacks early in the morning so you wont be sore the rest of the day... I always find out that if Im sore and I do light workouts it will feel a lot better the next day
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post #14 of 31 (permalink) Old 01-04-2007, 03:00 PM
 
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Like everyone else is saying, that's completely normal. If you can wash your hair without having to throw one arm up there and hold it steady with the other arm, I'd say you're fine
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post #15 of 31 (permalink) Old 01-04-2007, 04:50 PM
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Originally Posted by SSprayIt
Like everyone else is saying, that's completely normal. If you can wash your hair without having to throw one arm up there and hold it steady with the other arm, I'd say you're fine
i've had a few workouts like that

like everyone is saying, protien and glutamine are essential for muscle recovery. you can find both at GNC or cheaper at walmart. about 3 weeks worth of protien for $30 and alot of glutamine for $30-40.

will working out if your sore damage your muscles? no, just take it easy though b.c your muscles tend to tighten up when they have excessive lactic acid build up. bannanna also help as well as water to prevent the cramps... then funnest part of being outa shape as long as you give you muscle 48 hours to recover from working out (alternate legs and arms every day and you'll be ok) you should be fine. the pain WILL go away in a week of working out i promise! the most important thing is stretch!! when you are sore and watching tv and RIGHT after your workout. streching more when you are sore before a workout is also a good idea to reduce the risk of a pulled muscle.
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post #16 of 31 (permalink) Old 01-04-2007, 05:15 PM
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Originally Posted by SSprayIt
Like everyone else is saying, that's completely normal. If you can wash your hair without having to throw one arm up there and hold it steady with the other arm, I'd say you're fine
i've had a few workouts like that

like everyone is saying, protien and glutamine are essential for muscle recovery. you can find both at GNC or cheaper at walmart. about 3 weeks worth of protien for $30 and alot of glutamine for $30-40.

will working out if your sore damage your muscles? no, just take it easy though b.c your muscles tend to tighten up when they have excessive lactic acid build up. bannanna also help as well as water to prevent the cramps... then funnest part of being outa shape as long as you give you muscle 48 hours to recover from working out (alternate legs and arms every day and you'll be ok) you should be fine. the pain WILL go away in a week of working out i promise! the most important thing is stretch!! when you are sore and watching tv and RIGHT after your workout. streching more when you are sore before a workout is also a good idea to reduce the risk of a pulled muscle.
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post #17 of 31 (permalink) Old 01-04-2007, 05:28 PM Thread Starter
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Like everyone else is saying, that's completely normal. If you can wash your hair without having to throw one arm up there and hold it steady with the other arm, I'd say you're fine
lucky for me, i shave my head so i dont have to wash my hair, cause right now i cant...




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post #18 of 31 (permalink) Old 01-04-2007, 05:47 PM
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Originally Posted by NeedleSharp
bannanna also help as well as water to prevent the cramps...

It's the potassium in them that helps alleviate cramps, and I don't like keeping up with ripening bananas, so I just supplement with straight up potassium pills. Drinking water is an absolute must, it's essentially the motor oil of the human body. You can still function when running low, but I wouldn't suggest it.

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post #19 of 31 (permalink) Old 01-04-2007, 06:52 PM
 
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lucky for me, i shave my head so i dont have to wash my hair, cause right now i cant...

Gonna have to have the lady shave your head too
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post #20 of 31 (permalink) Old 01-04-2007, 07:17 PM
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It's the potassium in them that helps alleviate cramps, and I don't like keeping up with ripening bananas, so I just supplement with straight up potassium pills. Drinking water is an absolute must, it's essentially the motor oil of the human body. You can still function when running low, but I wouldn't suggest it.
Water is also essential to the workings of the kidney. Not enough water and the liver has to help out. If the liver has to help out, it can't as efficiently metabolize fat.
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post #21 of 31 (permalink) Old 01-04-2007, 09:21 PM Thread Starter
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Gonna have to have the lady shave your head too
i just might have to, i almost had to call her in to wipe my ass...




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post #22 of 31 (permalink) Old 01-07-2007, 06:38 PM
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i just might have to, i almost had to call her in to wipe my ass...

LOL.... I was in the same boat this week. I had to use the wall to push my arm far enough so i could put on deodorant.
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post #23 of 31 (permalink) Old 01-07-2007, 06:58 PM
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For what it's worth, it's not lactic acid that causes muscle soreness. Lactic acid IS the cause of the burning feel during the last parts of the set as the 02 levels drop.

Muscle soreness is caused by localized damage to the muscle fibers. Some swelling does occur to the muscles affected and there is also increased blood flow after the workout which can make the pain worse.

What you are describing is DOMS. Delayed onset muscle soreness. Most times it will last about a week if you haven't worked out in awhile. The muscles that are really sore should be allowed to heal at least to the point of not being sore to the touch before you work them again.
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post #24 of 31 (permalink) Old 01-07-2007, 07:06 PM Thread Starter
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yea i took a week off of working out my arms, ran a shitload, probably about 10 miles in the last 3-4 days... but my arms feel great today, not one sign of soreness, so i will be back to working out my arms monday... thanks for all the info guys...




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post #25 of 31 (permalink) Old 01-07-2007, 07:08 PM
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A little warmup set would help a little Fred.
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post #26 of 31 (permalink) Old 01-07-2007, 07:13 PM Thread Starter
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A little warmup set would help a little Fred.
yea i was fooled alot by my body, my size is still there and i figured my strength was too... this week i am backing down on the weight and building back up my strength...




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post #27 of 31 (permalink) Old 01-07-2007, 08:17 PM
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Fred.. welcome to my world i love the pain.. Makes you feel alive


im about to be in a LOT of hurt soon. i havent lifted in about 4 weeks.. I reinjured my shoulder and took time off. so im going to have to change my Lifting regime and diet... and hustle for the low 200s.

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post #28 of 31 (permalink) Old 01-07-2007, 08:27 PM
 
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Hydrate!!

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post #29 of 31 (permalink) Old 01-07-2007, 08:40 PM
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Water.....
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post #30 of 31 (permalink) Old 01-08-2007, 10:55 AM
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Water.....
& bananas.

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post #31 of 31 (permalink) Old 01-10-2007, 10:29 AM
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I read the other day that vitamin C helps your muscles repair themselves faster, so I've been taking a 500mg C in addition to a multivitamin daily and I am still sore the 2nd day, but it doesn't seem as bad.. or I am just used to it more. lol

take ibuprofen for the muscle soreness. It is a non-steroidal anti-inflammatory drug.

I found this on www.sportsinjurybulletin.com

Ibuprofen and muscle soreness: Does Ibuprofen reduce the painful effects of delayed-onset muscle soreness?
A recent study carried out in Greece lends support to the use of Ibuprofen as a method for reducing the painful effects of delayed-onset muscle soreness (DOMS) that often beset athletes following an intense training session (Journal of Strength and Conditioning Research 'The effects of Ibuprofen on delayed muscle soreness and muscular performance after eccentric exercise' Vol 17 (1) 53-59).

Nineteen subjects completed the trial which took place over a three-day period. On the first day each subject completed a 1RM strength test on the hamstrings using a universal leg curl machine. Once an individual 1RM had been established the scientists set about inflicting muscle damage into the hamstring group.

Each subject completed 6 sets of 10 eccentric actions (eccentric work has been shown to induce greater levels of muscle damage compared to concentric work) with a resistance of 100% of the maximal concentric strength (1RM) using the same universal leg curl machine. Each repetition lasted 10 seconds with a 10- second rest between each repetition and 1 minutes recovery between each set. At the end of the exercise nine subjects were given Ibuprofen (400mg every 8 hours throughout the following 48 hour period) while the other 10 subjects were given a placebo.

A variety of measures were taken to establish the effectiveness of the administration of Ibuprofen:

Muscle soreness was established (before, 24 and 48 hours after the bout of eccentric exercise) using a questionnaire, with each subject rating the soreness experienced during active movements on a scale of 1-10.
Knee flexion ROM was determined using a goniometer; three measures were taken and the average value reported.
Maximal concentric strength was established using a universal leg-curl machine.
Vertical jump performance was assessed using an Ergojump platform which recorded flight time and calculated jump height.
Blood profiles were taken at 4, 6, 24 and 48 hours after the bout of eccentric exercise. Creatine Kinase (CK) (indirect marker of muscle damage) and white blood cell count (linked to production of oedema in the damaged muscle, providing a mechanical stimulus for pain receptors leading to the sensation of delayed-onset muscle soreness, DOMS) was measured.

The result
The study revealed that, after an intense bout of eccentric exercise, administration of Ibuprofen decreased the perception of muscle soreness and Creatine Kinase (CK) activity. As expected, levels of muscle soreness increased significantly following the bout of eccentric activity. However, the Ibuprofen group experienced lower levels of muscle soreness compared to the placebo group at 24 and 48 hours. Significant increases in Creatine Kinase (CK) were demonstrated in both groups. The placebo groups Creatine Kinase (CK) levels continued to rise throughout the 48 hour period while the Ibuprofen groups Creatine Kinase (CK) levels peaked at 24 hours and then started to decrease at 48hours. The post exercises response of the white blood cells was similar in both groups.

Despite a decrease in the perception of pain and reduced levels of the markers associated with muscle damage, the research team were unable to establish any performance benefits resulting from the administration of Ibuprofen. Muscular performance of the hamstrings (maximal strength, knee flexion ROM and vertical jump performance) decreased following the eccentric-exercise session. Ibuprofen administration had no effect on the level of decline. The reduction in performance post-exercise was similar for both groups.

The results of the research reveal that intake of Ibuprofen can decrease the perception of muscle soreness induced after a bout of eccentric activity but cannot assist in restoring muscle function. Athletes will be able to continue with training although their performance, at least at maximal levels, might not be as good as expected.

Nick Grantham
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